What is a quick and efficient buttock lifting action

The buttock muscles are always something we are more likely to ignore during the training process. For men, the developed and full chest muscles make people feel good, but they rarely pay attention to training the buttock muscles. In fact, if the buttock muscles are well trained, they can enhance our core abilities. For women, they always pursue a better body shape, and they will also receive praise from more people. Today, let’s take a look at what are the efficient buttock lifting movements.

Efficient movement 1: Squats

Many people have started to get in touch with fitness. So, as the training progresses, it is inevitable to come into contact with squats. This is a very classic movement, which can help us exercise many muscles and joints on our body and improve the strength of the lower limbs. At the same time, squats can also help exercise the buttock muscles, which can be regarded as a more efficient buttock lifting movement. It should be noted that squats put a lot of pressure on the knees. If you feel uncomfortable, it is best to reduce or stop exercise.

Efficient action 2: Weight-bearing hip bridge

If the knee joint is not particularly healthy and you still want to lift the buttocks, then we can Try to do a hip bridge. The hip bridge is an action specially designed for hip muscles. In contrast, it puts much less pressure on the knee joint. Some experienced trainers will do a weight-bearing hip bridge in order to pursue better results, which can stimulate the buttocks' muscles, and the effect is also very good. However, beginners should not bear too much weight, do what they can, and it is also OK to have a small weight multiple times.

Efficient action 3: Goat stand up

Many people think that goat stand up is an action to exercise waist strength, but in fact, it is not the case. It is correct The force is in the hamstrings on the buttocks and legs. Therefore, if you want to lift your buttocks, it is a good choice to stand up as a goat. However, many people suffer from sports injuries within a few days of exercise due to improper posture, which will seriously damage the lumbar disc. Therefore, when making a goat, you must master the key points and master the correct force.

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